Approaching Cancer with Traditional Chinese Medicine

The Chinese view on cancer starts with prevention, but in the event of a cancer diagnosis, Traditional Chinese Medicine can help balance and restore the body.

October is breast cancer awareness month and an important focus of this awareness is how to prevent it from occurring in the first place or from recurring after a diagnosis. Traditional Chinese Medicine (TCM), including acupuncture and herbs, can be used at any stage of cancer treatment—from prevention to early diagnosis, during conventional treatment, to after those treatments are completed, or alongside your personal journey in however you chose to treat your cancer. Here I will discuss how cancer is viewed within a Chinese medical framework.

We do say that the best cure is prevention, so getting some regular acupuncture treatments whether that is weekly, monthly, or seasonally can help prevent the occurrence of many diseases. Herbs can also be taken regularly along with nutritional support to carry out treatments in between sessions. The practice of Qigong meditation or any kind of intentional and meditative movement of the body that you love to do is vital to staying healthy and keeping disease at bay. But if disease does set in as a cancer diagnosis—regular treatments can help strengthen the body to improve immune function, inhibit cancer growth, detoxify, alleviate side effects of conventional treatment, protect the cells and organs, and just make you feel more like yourself again. An acupuncturist can address what imbalances may be present and treat to correct them, as well as help you help yourself to make lasting lifestyle changes.

One of the main guiding principles within Chinese medicine is that this is a holistic system of healthcare aimed to prevent illness and restore health, not just treat disease. The entirety of a person is considered including all physiological functions and symptoms as well as mental, emotional and spiritual aspects. We see each of these parts as inseparable and intimately connected, each can affect the other, all parts are in constant communication with each other, and for optimal health they all must cooperate. And in the treatment of disease, each part must be nurtured.

The foundation of Chinese medicine is built on the concept of Qi (pronounced ‘chee’) as the organizing motive force to how our bodies work. Qi roughly translates as vital energy and is understood functionally—it is active, warming and moving. Ideally, when all things are healthy and Qi is moving freely within ourselves and the world around us, there is no disease. There are things we can do and things we can avoid to keep our health vital so that disease does not so easily disrupt our bodies or minds. When there is balance, there is a sense of health and thriving, but when there is imbalance whether due to stress, poor diet or lifestyle, hereditary or environmental conditions, there can be discomfort and sometimes illness and disease can set in if these things are long standing or stronger than our own internal Qi.

Our bodies are constantly working to maintain balance and health—to do things like digest our food, to fight a cold, to heal a wound (whether physical or emotional,) to regulate blood pressure, to get good sleep, to focus on our work, to not worry or get frustrated, even to get rid of dysfunctional mutated cells like cancer cells. Sometimes we do need more guidance and redirection when something isn’t functioning optimally. This is how an acupuncturist approaches treatment to affect healthy functioning and bring back balance to encourage healing. And in order to restore health, the root cause must be investigated to address what may have led to the development of overgrowth of cancerous cells in the first place.

Another guiding principle of TCM is that diagnosis of disease is based on determining underlying patterns of imbalance, whether it is diagnosing a common cold or cancer. With the common cold the pattern might be a ‘wind-heat’ or ‘wind-cold’ invasion, with breast cancer it may be ‘liver Qi stagnation’ or ‘kidney Qi deficiency.’ Some diseases tend to follow certain patterns, or affect certain organ systems. This is often the case with cancer.

The main patterns and factors contributing to breast cancer according to Chinese medicine are cold, stagnation, and Qi deficiency (this means your organs do not have enough energy to perform their functions optimally.) Qi as a motive force for life is warm in nature, so when there is not enough, one can feel cold. Often people with cancer run cold. If this continues over time, then both Qi and blood can stagnate contributing to a creation of a lump. This doesn’t mean that if you run cold, you’re going to get cancer, this is just one underlying pattern along with others. Cold can manifest in all kinds of ways, not just as cancer. So in treatment, the goal is to warm the body, break up stagnation, and increase and strengthen overall energy.

We can also look at what organs are affected, like if it’s a lung cancer or colon cancer, or in the case of breast cancer we can look at the chest and see what channels (or meridians) pass through the area, often if a tumor is located along a certain channel, there is likely an association with that organ and these are the liver, stomach, and kidney channels. The function and actions of these organs are understood within the unique theories of Chinese medicine, so this doesn’t mean if your tumor is along the liver channel that there is something wrong with your liver from a western medical perspective.

Other factors that contribute to cancer or any disease according to Chinese medicine are the emotions, diet and lifestyle, external and environmental conditions, and genetics. With breast cancer, anger and worry are often predominant emotions and these are associated with the liver and spleen. Again, this doesn’t mean that if you’re angry and worry a lot that you’re going to get cancer, these can lead to all kinds of other manifestations, but certain disorders are often associated with certain emotions.

When we ask a patient which emotions are predominant for them, we can often connect the dots on how this is expressing physically. If emotions continue unbalanced for long periods of time, this emotional stagnation can be a contributing factor to the development of a tumor in the breast. It becomes the physical manifestation of an emotional stuckness. It’s not just the experience of the emotion, we are human so we experience many different emotions, but if negative emotions are held in excess this can cause problems. Treatment helps soothe the discomfort of bound emotions to shift long standing emotional patterns.

If you come to an acupuncturist seeking help with prevention or treatment of breast cancer, s/he would identify underlying patterns of disharmony for you and treat accordingly. Points and herbs are chosen to correct these patterns and restore balance. Herbs can be taken internally to address constitutional imbalances and can also be used topically for pain and injury recovery. There are many herbs that have an anti-cancer effect to break up stagnation, clear toxicity, and reduce masses and accumulations; and also herbs that nourish to build immunity and strength and protect the body.

As issues come up if you’re going through conventional treatments like radiation, chemotherapy or hormone therapy- whether it’s hair loss, nausea, pain, healing scars, hot flashes, insomnia, fatigue, depression or anxiety- acupuncture and herbs have been shown to be very effective at treating these. Treatment will help create an overall sense of improved well-being that allows for healing.

After conventional treatments are done, sometimes women are left wondering... what now? The tumor may be gone, but it is essential to ensure that the underlying root causes that contributed to the growth of a tumor in the first place do not continue. Acupuncture and herbs as well as a healthy lifestyle can help build your energy and stamina and keep you on a healthy path where your own internal environment is stronger than disease.

During this month, take deep breaths into the chest. On the inhale breathe in vitality, joy, courage & relaxation. On the exhale let go of fear, frustration, worry, sadness, or anything else is not serving you.

Sources: A Woman’s Guide to Healing from Breast Cancer by Nan Lu, O.M.D., L.Ac.

---

Are You Detoxifying Enough?

Spring Cleaning! Time to Restore.

Detoxification is an essential process each of our bodies endure on a routine basis to maintain homeostasis; but are you detoxifying enough? Detoxification is the physiological and psychological processes, which the body withstands to identify, neutralize, and eliminate various contaminants and categories that may lead to health problems. Contaminants of utmost concern include but are not limited to: anti-nutrients, internal metabolic toxins, medications, heavy metals, chemicals, allergens, and infectious organisms. Psychological habits and patterns that can wreak havoc include stress, unhealthy mental states, overstimulation, lack of spiritual connection, isolation, nature deprivation, and negative emotions. It is crucial to maintain all of these aspects of our lives in order to sustain a continuous state of balance. If we become out of balance, our major systems (liver, gallbladder, kidneys, gastrointestinal system, skin, lungs, lymphatic and circulatory system, and brain) will become dysfunctional leading to vague, non-specific symptoms. It is always important to seek a medical work-up at the first sign of persistent symptoms to rule out any potential serious medical conditions. Once serious medical conditions have been ruled out, your next step should be to focus on what methods you can do to aid your body in its ability to restore itself. Symptoms that may be attributed to a detoxification issue within the body may include: fatigue, brain fog, mood disturbance, headaches, irritable bowel, weight changes, infertility or low libido, heart burn, persistent infections, rashes, or adverse body odor.

If you suffer from any of these symptoms and have undergone a medical work-up without a diagnosis, a detox regimen may be your best friend. You may ask yourself, “Ok, what can I do to feel better?” You can search the Internet and find various detox gimmicks and potentially harmful products and programs, but my recommendation would be: bring it back to basics. Keep it SIMPLE. You are less likely to fail by keeping it simple.

*Daily physical activity: 20-30 minutes of daily physical activity such as walking, yoga, jogging, bicycling, etc. at a minimum of 3 to 4 days per week. For better psychological detox, perform these exercises in the natural outdoors.

*Sweat: routine sweating by physical activity, hot yoga, sauna, or steam room (20-30 minutes depending on the activity 3-5 times per week).

*Healthy Nutrition: NO MORE FAST FOODS OR JUNK FOODS!! They may taste good, but man are they doing a number to your body! Fresh, organic meats, fruits, and vegetables are your friends! Stay well hydrated with filtered water. Ideally, drink half your body weight in ounces.

*Self-reflection: engage in practices such as meditation, journaling, breathing-focused relaxation techniques

*Manual therapies: massage and acupuncture are great methods to bring back homeostasis in the body and tissues.

*Social support: it is important to incorporate social time with family, friends, and the community on a regular basis.

Mind you, most of these methods do not cost anything to you except your time. Your time and investment in your body is only as important as you make it. Spring is a time when most people are busy cleaning out their drawers, homes, cars, etc., so why not take time to restore your body. You will only be beneficial to others as long as you are helpful to yourself.

HAPPY SPRING CLEANING!

~Meaghan

Reference:

Rakel, D. (2018). Integrative medicine. Philadelphia, PA: Elsevier.

---

Ayurvedic Herbal Extract May be Beneficial in Supporting Children with ADHD

Have you considered an ayurvedic alternative for ADHD?

Attention-deficit hyperactivity disorder (ADHD) is characterized by symptoms of inattention, hyperactivity, and impulsivity or difficulty in controlling behavior. With children going back to school at this time of year, ADHD can affect a child’s academic performance and can also affect home life and social relationships with family members and peers (Harpin, 2005).

Bacopa monnieri is an herb that has been used in Ayurvedic medicine to support cognitive health (Pase et al, 2012). The authors of one research study investigated the effectiveness of a standardized Bacopa extract for the treatment of ADHD symptoms in children (Dave et al, 2014).This clinical trial was conducted as an open-label study in Mumbai, India from 2008 to 2010 and involved thirty-one participants of age 6 years old to 12 years old. Each child participating in the study was given the standardized Bacopa extract at a specific dosage for a period of 6 months. The Parent Rating Scale was measured at baseline and after 6 months of herbal intervention to assess for change in ADHD symptoms and showed that restlessness scores were reduced in 93% of the children, attention-deficit scores were reduced in 85% of the children, and impulsivity scores were reduced in 67% of the children. Further studies with comparison against placebo could strengthen these research findings. One critique of this study is that Teacher Rating Scales are known to be more reliable outcome measures for ADHD symptoms when compared to Parent Rating Scales (Tripp, 2006). Repeating this clinical trial with the measurement of Teacher Rating Scales would provide better research data to interpret. In summary, a standardized extract of the Ayurvedic herb Bacopa may be beneficial in supporting children who deal with ADHD.

Citations:

1. Dave UP, Dingankar SR, Saxena VS, et al. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Adv Mind Body Med. 2014; 28(2):10-5.
2. Harpin VA. The effect of ADHD on the life of an individual, their family, and community from preschool to adult life. Archives of Disease in Childhood 2005; 90:i2-i7.
3. Pase MP, Kean J, Sarris J, Neale C, Scholey AB, Stough C. The cognitive-enhancing effects of Bacopa monnieri: a systematic review of randomized, controlled human clinical trials. J Altern Complement Med. 2012; 18(7):647-52.
4. Tripp G, Schaughency EA, Clarke B. Parent and teacher rating scales in the evaluation of attention-deficit hyperactivity disorder: contribution to diagnosis and differential diagnosis in clinically referred children. J Dev Behav Pediatr. 2006; 27(3):209-18.

---

Ayurvedic Herbal Formulas May Help BPH

BPH refers to enlargement of the prostate that commonly occurs with age in men.

Evidence-based research supports the use of Ayurvedic herbal formulas for men with BPH. BPH refers to enlargement of the prostate that commonly occurs with age in men. As the prostate enlarges, it can squeeze on the urethra and affect the flow of urine. Symptoms of BPH include changes in urinary frequency, urgency of urination, weak stream of urine, straining to void urine, intermitting stream of urine, and dribbling urinary flow. One clinical trial examined 101 men of age 50 years and older with BPH (Agarwal et al, 2010). Half of the men were given an Ayurvedic herbal formula for 6 months and the other half were given a placebo. The men were followed at monthly intervals and assessed using digital rectal exam and the American Urological Association (AUA) symptom index score. The AUA score is measured by asking patients 8 questions about their urination symptoms. The researchers of the study also measured uroflowmetry and ultrasonography at 3 month and 6 months follow-up. The results of the clinical trial showed statistically significant decrease in urinary symptoms of BPH with taking the Ayurvedic formula in comparison to placebo, as measured by the AUA score. Post-void residual urine volume (the amount of urine remaining in the bladder after urinating) decreased with taking the Ayurvedic herbal formula in comparison to placebo, which is beneficial since incomplete voiding of urine can lead to increased risk of urinary tract infections. This Ayurvedic herbal formula contains herbs that work in a synergistic way to relax smooth muscle around the prostate, decrease inflammation, and reduce oxidative stress. Ayurvedic herbal formulas are one of the tools that naturopathic healthcare can use to support men’s health.

Reference:

Agarwal, V.N., Agarwal, P., & Patki, P.S. (2010). Clinical evaluation of himplasia in management of benign prostate hyperplasia. Indian Medical Journal, 104(1), 20-27.

---

Back to School Tips for Your Health

Back to school season has arrived. It is the time of year when the days are getting shorter, the weather cooler, the leaves are beginning to change, and the children are back in school. As you and your family adjust to the schedule of early mornings, busy days, sports and after- school activities here are a few ways to help you navigate the return to school while keeping your family healthy from the inside out.  

1.Wash your hands. Hand washing is the single most effective way to avoid germs from having a party in your household. It is such a simple way to reduce your risk of infection, keeping you and your family healthy. Supplements such as Vitamin C, Vitamin D, zinc, elderberry, and a probiotic provide additional immune support to keep children healthy. 

2. Prioritize Sleep. Sleep is important to keep your children focused in school and happy at home, but it also has a vital role in immune function. Consistent bedtime routines can help ease the transition from summer to school. Avoiding screens for at least an hour before bedtime can improve the quality of sleep and make it easier to fall asleep. Adequate rest allows for improved concentration and focus throughout the day and decreases mood swings and irritability that can happen when tired. A regular bedtime routine supports the mental and emotional health of your child.  

3. Eat your veggies. A healthy diet is important both physically and mentally. Making sure to have a nutritious breakfast to start the day will help improve focus throughout their school day. Encouraging your child to drink water throughout the day supports brain function, and aids digestion. Avoid sugary snacks, highly processed foods, or sugary beverages in lunches by offering fruits, vegetables, and meals with protein and complex carbohydrates that keep them fueled for academic success.  

4. Avoid the ahchoo.  Allergies can be a real distraction in a classroom setting with runny noses, sneezing, and itchy eyes. D- hist and D-hist Jr can be helpful for those who suffer from fall allergies for young children up to adulthood.  

5. Relax.  Back to school is a hectic and sometimes scary time. When that anxiety is rising teaching your little ones to take a calming breath can be beneficial for them but also for you. Taking time to intentionally be screen free during dinner or before bedtime encourages conversation and connection that can help minimize anxiety and stress.  

6. Get moving. Children love to move. School requires them to sit still and focus for 6-8 hours a day. Encouraging them to play allows them to exercise their bodies, use their imagination and their creativity. This can help alleviate stress and improve focus while strengthening the mind and the body. 

Although this time of year is often busy and overwhelming. These tips will help prioritize the health and wellbeing of you and your family and allow for a safe and healthy school year.  

---

---

Back to School Tips for Your Health Related Services

Baked Stuffed Apples

Apple desserts such as apple pie, apple crisp, apple cobbler, or even baked apples are typically rich in ingredients that can increase our cancer risk, and lacking in protective compounds. Indulge in this tasty dessert and protect your body from cancer at the same time!

Apple desserts are typically rich in saturated fat from butter or margarine. High amounts of saturated fat have been found to weaken the immune system, possibly promote inflammation, and may increase our risk of various cancers. Desserts typically cause blood sugar spikes because they are made of refined flours such as all purpose flour, and contained refined sweeteners such as sugar or evaporated cane juice. Blood sugar fluctuations may promote inflammation or increase our hormones through insulin spikes; they also may weaken the immune system, and promote symptoms such as headache, fatigue, and irritability.

This baked stuffed apple contains ingredients rich in protective compounds such as antioxidants, phytochemical (protective plant compounds), and dietary fiber. The almond flour and almond butter serve as a healthy fat alternative to butter/margarine because they are lower in saturated fats and rich in mono and polyunsaturated fats, as well as dietary fiber. The almonds also provide a healthy protein/fat/fiber source which helps slow down the blood sugar. The maple syrup and raisins provide sweetness but less blood sugar spikes than the refined sweeteners. Apples are rich in many antioxidants/phytochemicals such as quercetin, a strong anti-inflammatory and anti-histamine.

Baked Stuffed Apples

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN Makes: 2 apples

Ingredients

1/8 cup raisins or other dried fruit of choice

1 Tbsp. almond butter

¼ cup almond flour, blanched

2 tsp. cinnamon, ground

1 Tbsp. 100% maple syrup

2 each apples such as honey crisp, golden delicious, granny smith, or pink lady

Directions

1. Rinse raisins with warm water and place in a bowl. Cover with warm water and let soak for 10 minutes.
2. In a bowl, combine almond butter, almond flour, cinnamon, and maple syrup. Stir until completely blended.
3. Cut the top 1/4 off of the apples, near the stem of the apple.
4. Using a knife or apple corer. Remove the core for the apple without cutting through the bottom of the apple. The result should be a whole in the middle of the apple with the diameter of at least a quarter, getting narrower as it reaches the bottom of the apple.
5. Drain and rinse the raisins. Add to the almond mixture and stir until completely combined.
6. Stuff the center of the apples with the mixture.
7. Oil a baking dish.
8. Place the apples in the baking dish with the bottom of the apple on the baking pan
9. Place apples in the oven.
10. Turn the oven on to 350°F. Bake uncovered for 40 minutes.
11. Cover with an aluminum pie pan, turn oven off and cook for an additional 10-15 minutes.
12. Remove and allow to cool slightly. Eat whole or cut in half. Enjoy apples hot or cold. Refrigerate leftovers for up to 5 days.

---

Benefits of Hyperbaric Oxygen Therapy for Traumatic Brain Injury

Hyperbaric oxygen therapy (HBOT) has long been used for wound healing, decompression sickness, and carbon monoxide poisoning. However, recent research is starting to show how HBOT can help treat brain injuries including post-concussion, post stroke, PTSD, and traumatic brain injuries (TBI).  According to the CDC, TBI is the leading cause of death and disability among children and young adults in the US. More than 5 million live with long term affects from a brain injury, and current treatments look to minimize symptoms with medications and therapies. Therefore, it is important to find safe and effective therapies that can not only decrease symptoms but also improve cognitive function.

Studies have shown benefit for not only recent brain injuries but also for injuries that occurred 10 or more years ago. How is this possible? 

One theory is that there may be dormant neurons between dead ones and healthy ones, and once enough oxygen is delivered to this area, it can activate the dormant neurons making them active.

How does HBOT work? Imagine many fishing boats on a river packed full of fish, but to deliver the fish to the hungry people, the boats would have to dock at a port and unload the fish. Imagine problems at the port where boats could not dock and therefore could not deliver the fish. The boats would remain on the river full of fish, yet not be able to deliver the fish to hungry people. Now imagine that suddenly the river became so full of fish that they are even jumping out of the river onto land. Hungry people on the shores could use nets to catch the fish and do not have to rely on the delivery of fish from the boats.

In this analogy, the fish is oxygen, the boats are red blood cells, and the river is plasma. In a high pressure environment, oxygen is saturated into the plasma, just as fish are filled into the river. In a high pressure environment, oxygen can essentially saturate the plasma (fish in the river) even if red blood cells are saturated (boats filled with fish). The oxygen saturated plasma essentially “bathes” all the cells in oxygen. Oxygen provides metabolic energy to cells and allows cells to repair, regenerate, and become metabolically active.

This is how it works in the brain. Essentially HBOT therapy “bathes” the brain in oxygen allowing it to recover from damage caused by injury.

Studies have shown that 40-60 HBOT treatments at a pressure of at least 1.5 ATM and 100% oxygen can improve processing speed, attention, memory, and executive functioning. 

Hyperbaric oxygen chambers at the Stram Center can achieve pressures up to 2.2 ATM. At higher pressures, more oxygen is saturated into plasma and delivered to cells. With minimal side effects, hyperbaric oxygen therapy can be a valuable part of the treatment protocol for any type of brain injury whether occurred recently or in the past. 

Wisdom from a Fisherman

References

Boussi-Gross R, Golan H, Fishlev G, Bechor Y, Volkov O, et al. (2013) Hyperbaric Oxygen Therapy Can Improve Post-Concussion Syndrome Years after Mild Traumatic Brain Injury - Randomized Prospective Trial. PLoS ONE 8(11): e79995. doi:10.1371/journal.pone.0079995

https://www.cdc.gov/traumaticb...

Clinical Trial

J Neurotrauma actions

2012 Jan 1;29(1):168-85. doi: 10.1089/neu.2011.1895. Epub 2011 Nov 22.

A phase I study of low-pressure hyperbaric oxygen therapy for blast-induced post-concussion syndrome and post-traumatic stress disorder

Paul G Harch  1 , Susan R Andrews, Edward F Fogarty, Daniel Amen, John C Pezzullo, Juliette Lucarini, Claire Aubrey, Derek V Taylor, Paul K Staab, Keith W Van Meter

Front Hum Neurosci

2017 Oct 19;11:508. doi: 10.3389/fnhum.2017.00508. eCollection 2017.

Hyperbaric Oxygen Therapy Can Induce Angiogenesis and Regeneration of Nerve Fibers in Traumatic Brain Injury Patients

Sigal Tal , Amir Hadanny , Efrat Sasson  , Gil Suzin  , Shai Efrati  

Restor Neurol Neurosci

2015;33(6):943-51. doi: 10.3233/RNN-150585.

Hyperbaric oxygen may induce angiogenesis in patients suffering from prolonged post-concussion syndrome due to traumatic brain injury

Sigal Tal , Amir Hadanny  , Nadav Berkovitz, Efrat Sasson, Eshel Ben-Jacob , Shai Efrati  

---

---

Benefits of Hyperbaric Oxygen Therapy for Traumatic Brain Injury Related Services

Better Your Birth with Acupuncture

Having a baby requires preparation.  Whether it’s painting the nursery, adding extra house chores, organizing the crib, clothing, bottles, getting those doctor’s and hair appointments in, there is quite a bit of preparatory action that goes into readying oneself and family for the arrival of the new baby (or babies!).

Aside from taking childbirth classes such as Lamaze, Bradley method, etc. finding the time to physically, mentally and emotionally fortify oneself before delivery is quite helpful. Acupuncture is a modality to look to during this exciting time.

Receiving acupuncture treatments weekly for 6 weeks before anticipated delivery is beneficial in several ways.  Often women may be anxious or fearful of the process of labor and the birth.  Acupuncture serves as a refuge- a time and space to deeply clear the mind.  It releases endorphins which facilitate relaxation and ease physical discomfort as well.  There are specific acupuncture points used to prepare the uterus for labor.  In the case of breech presentation acupuncture and moxabustion are commonly used to turn the baby’s head downwards.  Acupuncture has also been used to facilitate prolonged or difficult labors.  Along with other holistic therapies, women may also use acupuncture to encourage labor to begin if the baby is past due.

---

Blood Sugar Control with Proper Nutrition. Fabulous Fall Quinoa

Blood sugar spikes or major fluctuations in blood sugar may be problematic for cancer risk, cancer promotion, diabetes risk, as well as overall health. Research shows that major spikes in blood sugar may stimulate a growth hormone in the body called Insulin Like Growth Factor I (IGF1). IGF1 is needed in normal amounts for many body processes, however research shows that high blood levels of IGF1 may increase risk of certain cancers as well as diabetes. Major fluctuations in your blood sugar may also cause hormone imbalances, as well as increase risk of heart disease and diabetes. Below are easy tips for controlling the blood sugar, as well as a delicious and balanced recipe.

Eat small, frequent meals throughout the day:

• Consume 3 smaller meals/day and a snack in-between each meal. The goal should be eating every 2-6 hours. This will help promote a constant blood sugar as opposed to major blood sugar fluctuations. This approach will help control your blood sugar, appetite, promote a healthy metabolism, and may actually help one maintain/achieve a healthy weight. Be sure to consume protein or fat with all meals/snacks to help slow down the blood sugar response. Ex.: apple with almond butter, oatmeal with ground flaxseed, vegetables with hummus or black bean dip, brown rice with beans, bean based pasta or brown rice pasta with olives, etc.

Consume a variety of complex carbohydrates and limit simple/refined carbohydrates:

• Carbohydrates are the main source of energy for our brain, organs, and muscles. However, not all carbohydrates were created equally. The foundation for a healthy carbohydrate is having adequate amounts of dietary fiber, also known as plant roughage. This fiber will help slow down digestion and the impact the carbohydrates have on the blood sugar. Many of the carbohydrates out there are “refined”, which means the healthy fiber, vitamins, and minerals have been removed during processing to create a more favorable texture/taste. These products are then “enriched” or “fortified” to add back in synthetic vitamins or minerals. These refined products tend to be low in fiber, digested quickly, and may promote a large spike in your blood sugar. Any grain product with the first ingredient saying “enriched” is a refined grain product. Examples of refined grains are white rice, white bread, white flour, wheat products that are labeled as enriched. Examples of complex carbohydrates are whole grains/whole grain products (brown rice, quinoa, buckwheat, brown rice pasta, millet, sprouted wheat bread such as Ezekiel Bread, 100% whole wheat bread, 100% multigrain bread), root vegetables/winter squashes (sweet potatoes, butternut squash, pumpkin, carrots, etc.), legumes (beans, lentils, and peas.)

Limit/avoid refined sweeteners, & focus on more wholesome sweeteners:

• Sweeteners are also not created equal. Certain sweeteners are more likely to raise your blood sugar than others. Sweeteners to limit/avoid are: sugar, evaporated cane juice, artificial sweeteners, molasses, etc. Sweeteners to include in moderate amounts in the diet are: maple syrup, brown rice syrup, agave nectar, and stevia.

Eat foods close to their natural food source:

·As mentioned above, the further a food is from its natural food source, the more likely beneficial nutrients are removed, leaving the product to be lacking in the components we need. Choose foods with minimal processing. Examples are choosing brown rice/wild rice over white rice, sprouted wheat bread over wheat or white breads, sweet potatoes/carrots/squash over pasta, bean based or brown rice pasta over white pasta.

Below is a delicious fall recipe rich in complex carbohydrates, fiber, protein, and fat.

Fabulous Fall Quinoa

Recipe By: Eric Sharer, MPH, RD, CSO, CDN

Serves 4Serving Size: ½ cup

Ingredients:

2 each Organic Apples or Pears, cored & diced

1 cup Organic Apple Juice or Organic Apple Cider

1 ½ cup Water

1 cup Quinoa

¼ cup Raisins

¼ cup tart cherries, dried or Cranberries, dried (Optional)

Pinch Nutmeg, ground

½ teaspoon Cinnamon, ground

½ cup Walnuts or Pecans, toasted and chopped

Directions:

1. Combine apple juice, water, and quinoa in sauce pot.Cover and bring to a boil.Turn down to a simmer and add apples, raisins, cranberries/tart cherries, nutmeg, and cinnamon.Cook for 15-20 minutes until quinoa is cooked.
2. Add walnuts to quinoa mixture.
3. Serve warm, or chill and serve cold. Top with non-dairy, fruit sweetened ice cream, such as So Delicious No Sugar Added Vanilla Bean Coconut Ice Cream

---

Blood Sugar, Estrogen, and Breast Cancer

Breast cancer is directly connected to hormonal imbalance. When we talk about the complex world of hormones, we understand that many aspects influence them, such as stress, the food we eat, how we move our bodies (or lack of movement), and genetics. With breast cancer specifically, estrogen is a key player. So how does nutrition influence our estrogen?

By now you may or may not have heart of “estrogen dominance,” a condition where estrogen levels are either above normal levels or progesterone is too low. The typical estrogen dominant picture usually includes symptoms such as...

constipation, blood sugar dysregulation, weight gain or inability to lose weight, sleep disturbances or insomnia, impaired detoxification, and heavy periods (along with severe cramping and other period symptoms). Nutrition directly influences each area and thus plays a critical role in either encouraging estrogen dominance or correcting the imbalance.

From a nutritional standpoint, cruciferous vegetables help the body detoxify, aiding blood sugar stability and promotive healthy hormone levels. So, consider where in your diet you could add them in! Maybe some roasted brussels sprouts with dinner or cauliflower rice with your chicken stir-fry. Broccoli sprouts are one of the top cancer-fighting foods, and for good reason. They pack a lot of nutrition into a tiny package and are easy to grow at home (how COVID-friendly). Add them to your sandwiches, salads, or top of a myriad of other dishes with some crunchy cancer-fighting plant power.

A key factor we can start to balance blood sugar is to include adequate healthy fat, protein, and fiber with our meals. If meals are predominantly carbohydrates (such as pizza, pasta or cereal), this spikes blood glucose and insulin levels and over time causes major fluctuations of blood sugar and impairs insulin sensitivity, often leading to type 2 diabetes. Our bodies are happy and healthy when our blood sugar is stable so working with a dietitian to outline the best plan to achieve stable blood sugar levels is important. Some individuals need small frequent meals initially to help create stability. For others, intermittent fasting can be therapeutic. A trained and experienced nutrition professional is the best source for determining which plan will be effective for you.

Exercise helps to balance blood sugar and aid detoxification. Specifically, exercise can be used therapeutically in two ways when trying to balance blood sugar and healthy estrogen levels. Adding muscle-building activity and reducing body fat has a drastic impact on shifting the body away from estrogen production. Additionally, engaging in light activity after eating can help to stabilize or lower the insulin response, aiding blood sugar stability. This activity can include an easy walk or some stretching. Muscle-building activity can include lifting weights or body-weight exercises such as squats, planks, and wall-sits.

Additional factors that help to balance our estrogen levels include adequate sleep, stress management, and bowel regularity. If you’re someone who struggles with sleep, consider whether you have healthy sleep hygiene and start a bedtime routine. This can include refraining from screen time at least one hour before bed, reading a relaxing book, eliminating alcohol, avoiding caffeine after 2pm, turning down the temperature and dimming the lights.

Bowel regularity is very important to balance hormone levels and combat estrogen dominance. The body produces estrogen, uses it, then packages it up for excretion in the stool. If the stool is not evacuated, estrogen can recirculate in the body, adding to the total amount. This can become a major issue for those who are constipated or not moving their bowels optimally. Some basics of bowel regulation include adequate fiber COMBINED with adequate water (fiber without proper hydration can cause further constipation), movement or activity, and regular sleep. So you can see how all these areas are related and work together. If the basics aren’t proving effective, a registered dietitian can help identify issues preventing bowel regularity and offer suggestions, from food sensitivity work and dietary recommendations to gut microbiome testing.

During this month of Breast Cancer Awareness, it behooves us to consider how we are helping our bodies balance hormones through food and lifestyle habits. If you’re seeking support in checking your hormones or getting things balanced, we encourage you to reach out to our trained professionals.

---

---

Blood Sugar, Estrogen, and Breast Cancer Related Services